There are numerous relaxation techniques: diaphragmatic breathing, progressive muscle relaxation, autogenic relaxation... but for any of them to work, it is important to practise them so that these tools are available when needed.

Mindfulness has been shown to have numerous benefits for physical and mental health, provided it is practised continuously. But how do you start meditating? We will learn how to do it live.

Paying attention to how we move, the space we occupy, and the body's need for postural changes is essential for providing activation or relaxation as required, learning to listen to and attend to the body's needs. 

Breaking the routine with little games, challenges and tasks can be a great help in resetting the saturation we may feel throughout the day, helping to activate creativity and providing an escape from stress.

Concept: In a world full of notifications and multitasking, our attention has become our most precious and depleted resource. We will learn how to protect our focus.

Practical Exercise (Challenge): ‘The Monotasking Challenge’. Participants will be asked to choose ONE important task for the day and, for 25 minutes, turn off all notifications (email, mobile phone, etc.) to experience the feeling of working with deep focus. They will be encouraged to write down how they felt when they finished.

Concept: Emotions are data about our internal state. Learning to “read” our own emotional climate gives us the power to respond to situations consciously, rather than reacting on autopilot.

Practical Exercise (Infographic): “The 30-Second Emotional Check-in”. A simple visual technique will be taught: 1) Pause: Stop for a moment. 2) Scan: What are you feeling in your body right now? (tension in your shoulders, knot in your stomach...). 3) Name: Name the main emotion without judging it (‘I feel impatient,’ ‘I feel overwhelmed’).

Concept: This tip teaches how to use your own body as an anchor to return to the present and as a tool to release tension accumulated during the working day.

Practical Exercise (Infographic with GIFs): ‘The Mindful Stretch Break.’ Three very simple stretches will be presented that can be done in your own work chair, focusing not only on the movement, but also on paying full attention to the sensation of the muscle as it stretches to release tension and reconnect with the body.

Concept: The way we end our working day has a huge impact on our ability to switch off and enjoy our personal time. Creating a clear psychological boundary is key to preventing work stress from “spilling over” into our lives.

Practical Exercise (Brief Guide): “Design your Closing Ritual in 3 Steps”. The user will be guided to define their own ritual. For example: 1) Plan: Write down 2-3 priorities for the next day. 2) Tidy up: Spend 2 minutes tidying up your workspace (physical and digital). 3) Disconnect: Turn off your computer and say a closing phrase such as ‘Work is done for today’.